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Tips for Reducing Heart Disease Risk Here are some ways you can reduce your risk of heart disease. - Quit smoking. Smokers have more than twice the risk for heart attack as nonsmokers and are much more likely to die if they suffer a heart attack. If you smoke, quit. Better yet, never start smoking at all.
- Improve cholesterol levels. The risk for heart disease increases as your total amount of cholesterol increases. A total cholesterol level over 200, a HDL, or "good" cholesterol level under 40, or a LDL, or "bad" cholesterol level over 160 indicates an increased risk for heart disease. Of course, interpretation of cholesterol values must be individualized, taking into account all of your risk factors for heart disease. A meal plan low in cholesterol and saturated fat will lower cholesterol levels and reduce your risk for heart disease.
- Control high blood pressure. Over 50 million people in the U.S. have hypertension, or high blood pressure, making it the most common heart disease risk factor. One in four adults has systolic blood pressure (the upper number) over 140, and/or diastolic blood pressure (the lower number) over 90, which is the definition of hypertension. Like cholesterol, blood pressure interpretation should be individualized, taking into account your entire risk profile. If treatment is warranted, today's blood pressure medications are effective, safe, and easy to take.
- Get active. Many of us lead sedentary lives, exercising infrequently or not at all. People who don't exercise have higher rates of death and heart disease compared to people who perform even mild to moderate amounts of physical activity. Even leisure-time activities like gardening or walking can lower your risk of heart disease.
- Eat right. Eat a heart-healthy diet low in fat and cholesterol. Try to increase the amounts of vitamins you eat, especially antioxidants, which have been proven to lower your risk for heart disease.
- Achieve and maintain a healthy weight. Excess weight puts significant strain on your heart and worsens several other heart disease risk factors such as diabetes. Researchers now know that obesity itself increases heart disease risk. By eating right and exercising, you can lose weight and reduce your risk of heart disease.
- Manage stress and anger. Poorly controlled stress and anger can lead to heart attacks and strokes. Use stress and anger management techniques to lower your risk.
- Control diabetes. If not properly controlled, diabetes can lead to significant heart damage including heart attacks and death.
Reviewed by the doctors at The Cleveland Clinic Heart Center. What is a stroke?A stroke occurs when a blood vessel in the brain is blocked or bursts. Without blood and the oxygen it carries, part of the brain starts to die. The part of the body controlled by the damaged area of the brain can't work properly.Brain damage can begin within minutes, so it is important to know the symptoms of stroke and act fast. Quick treatment can help limit damage to the brain and increase the chance of a full recovery.What are the symptoms? Symptoms of a stroke happen quickly. A stroke may cause sudden: - Numbness, weakness, or paralysis of the face, arm, or leg, especially on one side of the body.
- Trouble seeing in one or both eyes. You may have double vision, or things may look dim or blurry.
- Confusion or trouble understanding.
- Slurred or garbled speech.
- Trouble walking. You may feel unsteady, dizzy, or clumsy.
- Severe headache.
If you have any of these symptoms, call911or other emergency services right away. See your doctor if you have symptoms that seem like a stroke, even if they go away quickly. You may have had a transient ischemic attack (TIA), sometimes called a mini-stroke. A TIA is a warning that a stroke may happen soon. Getting early treatment for a TIA can help prevent a stroke.What causes a stroke?There are two types of stroke: - An ischemic stroke develops when a blood clot blocks a blood vessel in the brain. The clot may form in the blood vessel or travel from somewhere else in the blood system. About 8 out of 10 strokes are ischemic (say "iss-KEE-mick") strokes. They are the most common type of stroke in older adults.
- A hemorrhagic stroke develops when an artery in the brain leaks or bursts. This causes bleeding inside the brain or near the surface of the brain. Hemorrhagic (say "heh-muh-RAH-jick") strokes are less common but more deadly than ischemic strokes.
Can you prevent a stroke? After you have had a stroke, you are at risk for having another one. You can make some important lifestyle changes that can reduce your risk of stroke and improve your overall health. - Don't smoke. Smoking can more than double your risk of stroke. Avoid secondhand smoke too.
- Eat a heart-healthy diet that includes plenty of fish, fruits, vegetables, beans, high-fiber grains and breads, and olive oil. Eat less salt too.
- Get exercise on most, preferably all, days of the week. Your doctor can suggest a safe level of exercise for you.
- Stay at a healthy weight.
- Control your cholesterol and blood pressure.
- If you have diabetes, keep your blood sugar as close to normal as possible.
- Limit alcohol. Having more than 2 drinks a day increases the risk of stroke.
- Take a daily aspirin or other medicines if your doctor advises it.
- Avoid getting sick from the flu. Get a flu shot every year.
Work closely with your doctor. Go to all your appointments, and take your medicines just the way your doctor says to.
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